i think once you get use to the 21km distance, fatique will not be an issue. Goodluck on your recovery.
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Training Summary:Monday - 8/6/2009 (6:25 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Selayang Stadium
Target - 5km
Total time: 21m13s
Total Coverage: 4KM
Average speed: 11.36kmh
Remarks: An routine run turns out differently when an ojisan runner trailing behind at 6th loop. To keep my distance away from the backmarker, i have to run at 12kmh for the next 5 loops. At such pace, my run only able to sustain up to 4km mark before giving up and immediate after i pull off the ojisan slowly walk on his feet again
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Training Summary:Thrusday - 11/6/2009 (6:25 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Manjalara Recreation Park
Target - 5km
Total time: 27m33s
Total Coverage: 5KM
Average speed: 10.98kmh
Remarks: -
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Training Summary:Sunday - 14/6/2009 (6:15 p.m)
Weather - Raining (26'c ~ 31'c approx)
Venue - Nearby Selayang Stadium
Target - 10km
Total time: DNF
Total Coverage: 2.5km
Average speed: -
Remarks: Despite the heavy cloud on top, have decided to proceed with the 10k run in selayang. Unfortunately at 2.5km mark, mild raining last for 40~50secs and was decided to pull off. Sunshine again after the brief pouring.....
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Training Summary:Tuesday - 16/6/2009 (6:05 p.m)
Weather - Hot (36'c ~ 38'c approx)
Venue - Selayang Stadium
Target - 5km
Total time: 27m50s
Total Coverage: 5KM
Average speed: 10.9kmh
Remarks: Running under the torturing evening sun, was almost toasted and glad to finish the 5K before losing concious...
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Added on June 21, 2009, 12:54 amTraining Summary:Saturday - 20/6/2009 (6:00 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Nearby Selayang Stadium
1km - 5m23s
2km - 5m33s
3km - 5m36s
4km - 5m25s
5km - 5m43s
6km - 5m36s
7km - 5m49s
8km - 5m42s
9km - 5m50s
10km - 5m35s
Total time: 56m17s (New PB)Total Coverage: 10KM
Average speed: 10.66kmh
Remarks: Taken a pre-workout meal consisting 2 x Gardenia toastem (with olive gold spread) + half cup of Nestum at 5pm. The weather was perfect for a good workout, will carry another trial with new breathing technique - belly breath as the main focus for today 10km.
With the extra O2 input & CO2 output, speed is consistent for the 1st four km. The fast stride turnover is well support by the breathing tempo. Noticeable fatique kicks in at the 5th loops uphill, need to adjust the pace to avoid upset in the later stage. Both breathing & stride is beyond control at 8km, auto pilot was employed for the last 2km and kept both below 6min. Manage to improve 1min from the previous attempt, probably due to better mastery on the new breathing approach. Will make a flat run in titiwangsa to simulate the upcoming Ipoh 10K in July.
The only drawback is the body weight/fluid? was reduced by 1.5kg immediate after the run in addition to the greater muscle fatigue. But afterall a good run does justify all these sacrifice.
Added on June 28, 2009, 9:57 pmTraining Summary:Thursday - 25/6/2009 (7:00 a.m)
Weather - Cold (26'c ~ 28'c approx)
Venue - Taiping lake garden
Seri Malaysia Hotel - Taiping lake garden
Taiping lake garden - Seri Malaysia Hotel
Total time: 10 minutes walk from seri malaysia hotel and another 10 minutes back to the hotel. 20 minutes jog at the lake garden.
Total Coverage: -
Average speed: -
Remarks: Stay overnight in Taiping after attending to a customer nearby, wanted to jog on wednesday evening but customer invite for dinner. At last manage to wake up thursday morning to set my foot on the Taiping lake garden that i have been longing for years. Overall the jog there was pleasant but would be much better if the local authority install rubber track since the existing clay bricks is both uneven and out of shape. Can only spent a short moment before rushing to Ipoh again....
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Training Summary:Friday - 26/6/2009 (6:00 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Selayang Stadium
Total time: 15min +
Total Coverage: 7 laps @ 2.8 km
Average speed: -
Remarks: Wanted to familiarize with the new breathing pattern. Somehow it does not works well at the pace of 11kmh and breathing is a bit messy. Hard to tell whether am breathing the orthodox way or belly breath. Since the pace is far off from the intended 12kmh, decided to pull off at the end of 7th loops.
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Training Summary:Sunday - 28/6/2009 (6:30 p.m)
Weather - After rain (28'c ~ 30'c approx)
Venue - Nearby Selayang Stadium
1km - 5m44s
2km - 5m27s
3km - 5m32s
4km - 5m22s
5km - 5m28s
6km - 5m30s
7km - 5m36s
8km - 5m38s
9km - 5m39s
10km - 5m16s
Total time: 55m16s (New PB)
Total Coverage: 10KM
Average speed: 10.86kmh
Remarks: Unbelievable.
Dont really feeling well before the run, stomach really bloating badly. The 1st loop uphill end up with a modest 5m44s, it does not looks like a promising run ahead. Good thing is the weather is perfect for a good run and the after rain atmostphere is something that money cant buy, it's really hard to waste such a great opportunity for seeking improvement.
2 loops onwards, decide to belly breath spontaneously (light) and focus on a rapid stride turnover for both uphill and uphill. After finish the 3 loops, the breath having difficulty to catch up with stride and end up incorporating the mouth in both inhaling + exhaling. The greatest test kicks in during the 7th loops uphill, a sign of mild side stiches started halfway and have to do a few
routine to ease the pain. Barely make it up the hill at the end of 7km marks.
Another bad stiches during loops No.9 uphill, try to do a few hand raise
(leaning backward) but it didnt works. Have to increase the tempo of breathing to carry on. Trying to synchronize arm movement with stride to maximize the turnover rate.
Slashing off another 1min from the previous record, the result comes when you least expected it. Really a big morale boastal for the upcoming Ipoh Run. Just pray that my illness did not catch me in between...
Added on July 1, 2009, 11:05 pmTraining Summary:Wednesday - 1/7/2009 (6:15 p.m)
Weather - Warm (33'c ~ 34'c approx)
Venue - Titiwangsa
1st 2.8km --- 14m51s
2nd 2.8km --- 15m14s
3rd 2.8km --- 15m25s
Last 1.6km --- 8m44s
Total time: 54m14s
Total Coverage: 10KM
Average speed: 11.06kmhRemarks: Wanted to do a simulation training on a flat course and Titiwangsa is chosen. Heading to the lake garden after taking 3 in 1 cereal + 1 wholemeal bread as my stomach beginning to crouch at 5pm...
The 1st loops goes well without much problems and surprise to set a fast timing below 15min, and have never complete 10km that start with anything below 15min. Keep my finger cross that i did not overspeed the 1st lap and drop off at the later stage.
Aim to maintain the speed for the 2nd round and very soon the 1st sign of mild fatigue kicks in at ~4km mark. Have to slower a bit and starting to belly breath through mouth.
As expected, when the run progress to 60% @ 3rd loops things started to get very challenging. Stride turnover has to reduce accordingly. Breathing and cadeance is out of control. Try to exert more power on leaping a longer stride but result is not as good as cadeance. Feeling the great fatigue at 7km and force to switch my breathing to 2 -1. Barely make it to the end of 3rd loops and the chances of pulling off is 90%. Try to keep the stride steady for 100m and opt for deeper breathing, luckily the engine kick start again after few hundred meters of struggling. Stiches on the right abs during the last 1km, and fortunately its fixed by a few "hand raised" technique. Cross the 10km mark at 54min14, 19sec away from the previous record of 53min55s. Obviously need more endurance, and the current hill training in Selayang is not good enough. So either increase the weekly mileage or taking on a steeper hill. But at the moment, its a bit too late to do any of these ahead of the Ipoh International Run.
Its noticeable that the previous record 53min55s is done through a pull-push approach, whereby the pace is gradually increase during the later stage of the run. While the 54min14s that i achieve today is more or less a consistent 11kmh throughout the 10km route. Also, the 53min breathing is fast and shallow while the 54min is slightly slow + deep. Its hard to gauge which approach is more favourable, but i reckon that the risk of DNF is greater with the latter strategy. This is something i need to figure out before running the Ipoh 10K.
1st 2.8km - 2 ~ 2, 1 2 3 4 @ 5 6 7 8, Cadeance with calves support.
2nd 2.8km - 2 ~2, 12 34 @ 5 6 7 8, slower cadeance (Mouth in)
3rd 2.8km - 2 ~ 1 7km onwards. Calves is out.
Last 1.6km - 2 ~ 1 VV fast breathing turnover rate
Added on July 10, 2009, 12:49 amIpoh International Run:
Sunday - 5/7/2009 (7:30 a.m)
Weather - Heavy Rain (20'c ~ 22'c approx)
Venue - Ipoh Stadium
Target - 53min
1km - 5min30sec
3km - 16min04sec
5km - 27min44sec
7km - 38min59sec
10km - 52min59sec
Total time: 52m59sTotal Coverage: 10km
Average speed: 11.32kmh
Remarks: [5 July, KL]
Added on July 12, 2009, 5:12 pmAfter the Ipoh 10k, there is a need to restructure existing training to propel performance to the next level. The usual weekly 10k run will remain while the shorter run will be slightly adjusted.
New short distance run:Routine: 4 set of 3 x 400m
Targetted time: 1min55sec @ 400m
Speed: 12.5 kmh
Added on July 12, 2009, 5:16 pmTraining Summary:Monday - 11/7/2009 (6:25 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Selayang Stadium
400m - 1m51sec
400m - 1m44sec
5 minutes break400m - 1m45sec
400m - 1m54sec
Average speed: 13.8kmh (Overspeed @ failed)
Remarks:
Added on July 15, 2009, 11:26 pmTraining Summary:
Sunday - 12/7/2009 (6:25 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Nearby Selayang Stadium
Distance: 5km covered
Time: 27min09sec
Average speed: -
Remarks: DNF 10k. Overspeed also...
Added on July 15, 2009, 11:30 pmTraining Summary:Tuesday - 14/7/2009 (6:25 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Manjalara Recreational Park
Distance: ~ 4km
Average speed: 9.5 kmh
Remarks: A new addition interval run between each major training session. Short distance at easy pace. The trail comes with a short but steep hill.
Added on July 17, 2009, 1:22 pmWednesday - 15/7/2009 (6:25 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Selayang Stadium
400m x 3 = 5min47sec
3min break400m - 1m52sec
400m - 1m58sec
400m - 1m52sec
5 minutes break400m - 1m55sec
400m - 2m03sec
400m - 1m56sec
Average speed: -
Remarks: Target speed 1min55sec per loop.
Added on July 17, 2009, 1:23 pmTraining Summary:Thursday - 16/7/2009 (6:25 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Manjalara Recreational Park
Distance: ~ 4km
Average speed: 9.5 kmh
Remarks: Slow & easy pace
Added on July 19, 2009, 11:00 pmTraining Summary:Friday - 16/7/2009 (6:00 p.m)
Weather - Cloudy (29'c ~ 31'c approx)
Venue - Nearby Selayang Stadium
1km - 5m35s
2km - 5m36s
3km - 5m32s
4km - 5m27s
5km - 5m34s
6km - 5m28s
7km - 5m30s
8km - 5m25s
9km - 5m37s
10km - 5m32sTotal time: 55m21s
Total Coverage: 10KM
Average speed: 10.86kmh
Remarks: The current routine seems working well. The run is basically pretty much within comfort zone without exerting too much effort. Yet the result is merely 5sec away from the best record.
Added on July 19, 2009, 11:12 pm"Train fast, but not hard"This will be the guideline for my forth coming training. Generally it means adopting training that help to improve race timing instead of pushing all out in each training session and strive for new record in training ground. The performance should deliver when it matters the most, in race, but not in training. Overall race fitness improvement will be of utmost important.
4~5 years back the weekly training mileage used to be 25km but yet it does not really help improving much by simply pilling up the mileage. In contrast, my recent weekly 10km ~ 13km did a marvelous job in all aspect.
Added on July 21, 2009, 10:09 pmTraining Summary:Tuesday - 21/7/2009 (6:25 p.m)
Weather - Warm (33'c ~ 34'c approx)
Venue - Manjalara Recreation Park
Total time: 26min + -
Total Coverage: ~ 4km
Average speed: 9 ~ 9.5kmh
Remarks: After 3 days break, feeling a bit heavy again. Not really a easy run as i intended, feeling slight fatigue afterward maybe due to relatively hot temperature. And 2nd week into the new program, body weight already swaying in the range of -1KG ~ -2KG.........
Added on July 23, 2009, 12:36 amWednesday - 22/7/2009 (6:25 p.m)
Weather - Hazy (34'c ~ 35'c approx)
Venue - Selayang Stadium
400m - 1m55sec
400m - 1m58sec
400m - 1m52sec104sec break
400m - 1m56sec
400m - 1m54sec
400m - 1m56sec3 minutes break
400m - 1m55sec
400m - 1m59sec
400m - 1m54secTarget speed: 1min55sec per loop.
Remarks: Feeling a bit burn out after the session. Seems that the current routine aiming at 1min below my best 5k speed (12 kmh) is way above my existing capability. And also its 3 times higher than the recommended -20sec 5k speed (3 x 2K). While the effectiveness of this high intensity, lower volume course remain unknown.
As for the moment i have no idea how this workout will benifit my 10k run. Hence, have decided to trial on another "5 x 1K" routine at 4min50sec/km (1min56sec) pace with an interval of 90secs easy speed.
Added on July 23, 2009, 7:51 pmTraining Summary:Thursday - 23/7/2009 (6:25 p.m)
Weather - Warm (34'c ~ 35'c approx)
Venue - Manjalara Recreation Park
Total time: 28min + -
Total Coverage: ~ 4km
Average speed: Easy pace
Remarks: It was so hot today, and feeling extremely tire after works. Decided to slow down the pace significantly to avoid any burnout on muscle and stamina for another hardcore session tomorrow.
Added on July 24, 2009, 8:34 pmFriday - 24/7/2009 (7:05 p.m)
Weather - Hazy (34'c ~ 35'c approx)
Venue - Nearby Selayang Stadium
Shoe - Saucony Fastwitch 3
1K - 4min36sec (uphill)90sec break
2k - 4min27sec (downhill)90sec break
3k - 4min30sec (uphill)
90sec break
4k - 4min41sec (downhill)90sec break
5k - 4min30sec (uphill)Target speed: 4min50sec / km
Remarks: This session suppose to be done at the stadium, but when i reach the selayang stadium at 7pm the keeper already start to lock up the entrance
Without much alternative, resort to the training ground for 10k nearby the stadium. Initially the plan was doing a decent 4min50sec / km on both uphill & downhill. Somehow the speed is faster than what i have targetted. Since it is still sustainable, the pace was maintain for the entire workout.
By right, i should stick close to the designated speed while trying to minimize the recovery time in between. But i end up the other way round... i am almost certain that i did not carry out the training correctly and wonder how it will translate into race timing for next week Adidas 10k.
This was the 1st time i land my Saucony fastwitch 3 on an asphalt surface and immediate after the 5k run i notice some minor wornout on the rubber groove... pray hard that it can serve my feet for at least another 300 ~ 400km and hopefully i dont have to use it on asphalt during training.
Added on July 26, 2009, 9:51 pmTraining Summary:Sunday - 26/7/2009 (6:05 p.m)
Weather - Warm (31'c ~ 33'c approx)
Venue - Nearby Selayang Stadium
Total time: 36min++
Total Coverage: ~ 6km
Average speed: ..........
Remarks: Today taking on the extended route towards the primary school on top of the hill. Somehow body feels heavy and speed is really slagging throughout the entire run. Partially it was due to a trial on a new running technique - "Mid foot strike" also known as POSE to achieve better running economy. Was paying too much attention on the landing and somehow it does not works well. Aside from slower speed, i also perspire greater than usual which could be a sign that my system cannot adapt to the new stride pattern yet. After 4km of trial and error, i cannot carry on the POSE anymore and decided to switch back to my normal landing. After 5km, my pace drop by 10% and decided to pull off after completing 6km.
Generally, trying on something new before a major event is not really desirable as it usually take months to perfection. Too bad i have wasted the last 10k training before Adidas run, wonder how the new training program will delivers on 2 August.
Added on July 26, 2009, 10:01 pmThe blue print for my new training (6/7/09 ~ 30/7/09), quoting from www.time-to-run.com
Day 01 60 to 70min easy distance
02 30min easy run
03 start with 3x2k R90-2min 9min 50 (4.55 per k) T
04 Rest
05 longest run - 'time on feet' up to 1Hr 45min
06 easy day of 30min running
07 easy day of 30min running
08 start with 5x1k R60 - 90 4min 45 to 4min50 L
09 easy day of 30min running
10 easy day of 30min running
11 Rest
12 5K paced run - aim sub 25min 5k
13 10k easy run
14 easy day of 30min running
15 start with 3 x 5min @ 10k pace with 1min easy F
16 easy day of 30min running
17 easy day of 30min running
18 Rest
19 Race day up to 15K
This is actually meant for sub 50min and not really what i need at the moment. Hence, i try to modify its intensity to fit my current 10k pace of 50min ~ 55min.
At the moment i am comtemplating to make another attempt on 10k on 27/7 after fail to complete it on 26/7..... pray hard that i can still cope with it.
Added on July 26, 2009, 10:10 pmUseful article on running:Running EconomySummary: Currently endurance physiology promotes three physiological factors as being the most important in performance - VO2max, Lactate Threshold, and Running Economy....
Heel strike Vs Midfoot strike Vs Forefoot StrikePOSE Running TechniqueSummary: The distinguishing characteristic of the pose running technique is that the athlete lands on the midfoot, with the supporting joints flexed at impact, and then uses the hamstring muscles to withdraw the foot from the ground, relying on gravity to propel the runner forward. This style is in clear contrast to the heelstrike method that most runners deploy and which is advocated by some health care professionals.
Added on July 27, 2009, 8:21 pmTraining Summary:Monday - 27/7/2009 (6:35 p.m)
Weather - Warm (31'c ~ 33'c approx)
Venue - Kepong Manjalara Recreation Park - 1.66KM loops (New)
1st loop - 8min33sec
2nd loop - 9min01sec
3rd loop - 9min05sec
4th loop - 9min18sec
5th loop - 9min35sec
6th loop - 9min27secTotal time: 55min02sec
Total Coverage: 10km
Average speed: 11kmh
Remarks: Really not feeling well today. Having stomach upset and migrain due to the heat. Yet sitting my butt at home wont fix these shit either. Hence, just use google earth to plot a new route nearby and headed straight to the new training ground nearby Manjalara.
New route surrounding the Manjalara Recreational park. Come with undulating mix asphalt road + sand bricks pavement.The route is Sooo uneven and putting lots of extra stress on my feet. After completing 3 loops, already physically exhausted. Trying my best to keep my legs rolling, while at the same time breathing is strong throughout the run. My Ego feels so great after completing the designated 10k routine for defying another odd.
But hours later, a sign of muscle fatigue was shown after taking my bath and it looks like one of those that wont goes away overnight. But yet am very reluctant to skip the easy run on Tuesday, i wonder why
________________________________________________________________________________________________
Training Summary:Tuesday - 28/7/2009 (6:25 p.m)
Weather - Warm (34'c ~ 35'c approx)
Venue - Manjalara Recreation Park
Total time: 28min + -
Total Coverage: ~ 4km
Average speed: Easy pace
Remarks: After an exhausting day trip to Taiping, finally can flex my leg and catch some fresh air. Muscle feeling a bit stiff after yesterday 10k. The crowd is far less today probably due to the horrible heat wave.
Added on July 29, 2009, 11:53 pmTraining Summary:Wednesday - 29/7/2009 (6:00 p.m)
Weather - Burning (35C++ approx)
Venue - Selayang Stadium
400m - 1m58sec
400m - 1m59sec
400m - 1m56sec
400m - 1m55sec150sec break
400m - 1m56sec
400m- 2m02sec
400m - 1m57sec
400m - 1m57sec3 1/2 minutes break
400m - 1m59sec
400m - 1m58sec
400m - 1m57sec
400m - 1m58secTarget speed: 1min58sec per loop.
Remarks: As expected, after the heavy pour in the early morning, the evening sun is much more ferocious than normal. Can really feel the burning sensation when my skin was exposed to the sun light.
Did some adjustment on the interval run, making it a more realistic -20secs @ 5k speed (12kmh). The target time reset to 1min58sec. However the precision of fraction seconds prove to be extremely difficult to gauge. But overall been able to stick close to the targetted speed. I believe that this pace is very close to my existing threshold of which i can still comfortably deliver the speed without too much pain.
Ideally i should make another short session on uphill, but with four days to go i think its wise to settle down with 1 last easy run. Glad that the program has came to an end ....
Added on August 2, 2009, 9:58 amTraining Summary:Thursday - 29/7/2009 (6:25 p.m)
Weather - Warm (34'c ~ 35'c approx)
Venue - Manjalara Recreation Park
Total time: 28min + -
Total Coverage: ~ 4km
Average speed: Easy pace
Remarks: Suppose to be pacing at snail speed, somehow end up doing higher speed together with a regular runner and doing some extra hill climbing.
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Adidas King Of The Road 11kmSunday - 2/8/2009 (7:00a p.m)
Weather - 24'c ~ 25'c approx
Venue - Shah Alam Stadium
Target - Within 1hr
3.2 km - 19min24sec (+1min48sec)
4.2 km - 25min42sec (+3min12sec)
5.6 km - 32min11sec (+4min11sec)
Finishing Line - 1hr10min35sec (+10min35sec)Total time: 1hr10min35sec
Total Coverage: 11.9km (After callibrating with google map repeatedly, i think it is 11.9)
Average speed: 10.2 kmh
Remarks: The day has came, the moment of truth! The 3~4km uphill crawl is expected, trying to pace my speed to ~11kmh but unable to do so. Up to the 4.2k turning point for 11k route, my timing already out by 3min12sec. I am planning to close the gap in the second half of the race in anticipating a flat course ahead. Spotted a regular runner in manjalara park and trying to pace + chat with him from 4.2k ~ 5.6k. After the roundabout Mas at 5.6k, ZR has catched up and decide to run faster with him leaving uncle behind. Catch up ZR whom was walking at 7km marks and told him that there is only 4k more to go, actually wanted to pace with him towards the end. Out of nowhere the side stichtes caught my right abs and incurring moderate cramp which force me to reduce my pace.
From the 7.6km flyover onwards, the stitches getting from bad to worst. A few hand raise stretch does not fix the damn cramp, and result in snail pace. Uncle overtake me before the roundabout kayangan, at this part of the run i coundn't help but watching dozens of peoples overtaking.... After running for 50min++, the cramp escalate to stitches on both side. Resort to walk for 1min+, and only running on my feet again at the 9.6km @ Roundabout Kayangan.......
Before reaching the finishing line, was forced to walk for 3~4 occasion. The route was so challenging that a fellow runner was knock out unconciously and was attended by 2 traffic police, hope he is fine after getting medical attention. Crossing the finishing line @ 1hr10min, way out of my targetted time..... This route @ Shah Alam stadium is definately tougher than the 10.8k in dataran merdeka.
Nevertheless, spotted 2 full box of medal for category "E" by the time i collect my medal. I guess that should put me around 200 ~ 250th placing, not a bad result after stopping numerous time in the closing stage. And, the lenglui distributing the Adidas voucher is drop dead gorgeous. A fantastic eyes-cream for fellow deadfish tortoured by the undulating 11k+ route.
After i remove my Saucony Fastwitch 3, a blister with blood was found beneath my new Wright socks. Probably my forefeet is too large to fit into the Saucony racer, haizzzzzzzzzz
Added on August 2, 2009, 11:44 pmReview on Adidas run:
Some mistakes that i commiteted during the run:
1) Fail to pay full concentration to the run, excited talking to other runners.
2) Attempt to run beyond my threshhold to caught up with another runner, which i experience stitches immediate after cheering him up....泥菩薩過江自身難保, should have done it without going beyond my limit...
3) Throat is very dry after crossing the Mastika roundabout @ 6km, should have taken 1 bottle of water from the station. Excessive dehydration could be the culprit for my fatigue in the closing stage.
4) Was physically strong to run the entire 11.9km, but breathing is not smooth in conjunction with the killing stitches. An epic failure whereby the body wants to keep running while the engine room does not provide sufficient "steam" to sustain the remaining mileage.
5) Over ambitious of completing sub 1hour for a 11.9km route. If taking a more prudence approach, i could have complete the race within 65min.
Rating for the KOTR 2009:Route Difficulty: * * * * (Tougher than double hill)
Organising: * * * * * (Good traffic control)
Water station: * * * * (2 water station for 11k, finishing line water station is very efficient as well)
V I P: * * * * * (The only VIP so far that reach before the starts, state gov showing their sincerity)
Freebie: * (Only vest + a discount voucher. The vest is original climacool running vest imported from Indonesia though)
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New training schedule for August, September, October -
Phase IIAUGUSTDay
01 60 to 70min easy distance
02 Rest
03 3x2k R2min 10min 20 (5.10 per k) T
04 Rest
05 5x1k R90 5min per km L
06 Rest
07 Rest
08 5x1k R90 5min per km L
09 Rest
10 Rest
11 5K paced run - aim sub 25min 5k
12 Rest
13 10k easy run
14 Rest
15 3x2k R2min 10min 20 (5.10 per k) T
16 Rest
17 Rest
18 5x1k R90 5min per km L
19 Rest
20 10k easy run
21 Rest
22 Rest
23 3x2k R2min 10min 20 (5.10 per k)
24 Rest
25 Rest
26 5x1k R90 5min per km
27 Rest
28 10k easy run
29 Rest
30 3x2k R2min 10min 20 (5.10 per k)
31 Rest
================================================
SEPTEMBER01 5K paced run - aim sub 25min 5k
02 Rest
03 Rest
04 Rest
05 10k easy run
06 Rest
07 Rest
08 5x1k R60 5min per km L
09 Rest
10 Rest
11 3x2k R90sec 10min20sec (5.10 per k)
12 Rest
13 10k easy run
14 Rest
15 3x2k R2min 10min (5min per k) T
16 Rest
17 Rest
18 5x1k R90 4min55sec per km L
19 Rest
20 10k easy run
21 Rest
22 Rest
23 3x2k R2min 10min (5min per k)
24 Rest
25 Rest
26 10k easy run
27 Rest
28 5x1k R90 4min55sec per km
29 Rest
30 10km speed gauge in Stadium
===============================================
OCTOBER01 Rest
02 3x2k R2min 10min (5min per k)
03 Rest
04 Rest
05 3x2k R2min 10min (5min per k)
06 Rest
07 Rest
08 5x1k R90 4min55sec per km
09 Rest
10 Rest
11
Klang Centro 6km12 Rest
13 10km easy run
14 30min easy run
15 3x2k R2min 10min (5min per k)
16 30min easy run
17 5x1k R90 4min55sec per km
18 Rest
19 5K paced run - aim sub 25min 5k
20 30min easy run
21 3x2k R2min 10min (5min per k)
22 30min easy run
23 Rest
24 Rest
25
Mizuno Wave 10km
Added on August 9, 2009, 6:03 pmTraining Summary:Tuesday - 4/8/2009 (6:25 p.m)
Weather - Warm (34'c ~ 35'c approx)
Venue - Manjalara Recreation Park
Total time: NA
Total Coverage: ~ 4km
Average speed: Easy pace
Remarks: Easy pace, forgot to bring along any watch to time my pace. Nevermind...
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Training Summary:Wednesday - 5/8/2009 (6:15 p.m)
Weather - Jelebu (29'c ~ 31'c approx)
Venue - Selayang Stadium
400m - 2m01sec
400m - 2m08sec
400m - 2m01sec
400m - 2m02sec
400m - 2m01sec
1 1/2 minutes break400m - 2m02sec
400m - 2m02sec
400m - 2m04sec
400m - 2m01sec
400m - 2m00sec
2 minutes break400m - 2m02sec
400m - 2m07sec
400m - 2m05sec
400m - 2m02sec
400m - 2m02sec
Target speed: 2m04sec per loop
Remarks: Despite decreasing the targetted speed from 4min55sec to 5min10sec /km, the distance for each interval is extended to 5 laps (4 previously). It was harder than i have expected. A real struggle to complete the session, and hard to imagine this going to carry on for the coming 12 weeks...
Imediate after the 6k interval run, heading to an air-conditioned gynasium without changing the soaked running vest.
After spending 1hr in gym for some hamstring weight training & abs workout, feel like being hit by a truck. Hopefully it will fade by tomorrow....
The second i open my eyes the next day, the fatigue is elevated. Now feeling like being hit by a train. After spending 3 hours in office, the tireness and slight fewer become unbearable. End up going back early and sleep for 10hrs++...
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Sunday - 9/8/2009 (6:25 p.m)
Weather - Warm (34'c ~ 35'c approx)
Venue - Manjalara Recreation Park
Total time: NA
Total Coverage: ~ 6km+
Average speed: Easy pace
Remarks: Forgot to bring any device to time my run, not really motivated to try hard after recover swiftly from the wednesday incident.
This post has been edited by deadalus: Aug 13 2009, 09:57 PM